Day 7 of the 7 Day Diet Sample Menu is by far the easiest of the week. Supper calls for making Roasted Chicken Pizzas for the second time this week so it should be simple and quick. However, you may not have any more leftover chicken at this point. If not, just load up your mini pizzas with whatever leftover veggies you might have and add a little more cheese for some protein (not too much because calories from the fat in cheese quickly adds up!). Or you might eat another half serving of Low Calorie Deviled Egg (from earlier in the week) sometime during the day to replace some of the protein.
The remaining food for your meals and snacks comes from leftovers. If you have followed the 7 Day Plan closely, you might want to ease up today and give yourself a break. Increase your calorie intake by 200-300 and give yourself a treat of your choice. By raising your calorie count every so often you send a positive message to your body to keep your metabolism running at a healthy level and help prevent a slowdown that can cause a plateau in your weight loss efforts. I actually recommend increasing your calorie intake by a little every third or fourth day.
[Note: Always make sure you are getting enough calories to meet your needs to prevent metabolic slowdowns and other problems. If you are not sure what an appropriate calorie count might be for you when dieting then you may want to read 1200 Calorie Diet: Getting Started.]
I now have the complete 7 Day Diet Sample Menu available in one place. I will be providing you with a grocery list and an assessment of the cost for the week. As I may have mentioned before, I hope to create a new menu plan for a week that does not require as much meal preparation. That should be fun to put together but I suspect the cost for the week’s menu won’t be cheap!
Sample Menu Day 7 – 1200 Calories
Breakfast
1/2 cup Creamy Breakfast Oatmeal (leftover from earlier in the week see Day 1)
1 medium Orange
Unsweetened Tea, Coffee, or Water
Snack
1 Deviled Egg Half (leftover from Day 5)
1/4 cup Almonds
Lunch
1 cup Black Bean Chicken Casserole (leftover from Day 6)
2 cups Mixed Salad Greens
1/2 cup Tomatoes, chopped
Unsweetened Tea, Coffee, or Water
Snack
1 medium Apple, with skin
Supper
1 Roasted Chicken Pizza (2 mini pizzas)
Unsweetened Tea, Coffee, or Water
(Always remember to get plenty of water throughout the day.)
Total Calories = 1174
Total Fiber = 28.6 grams (The recommendation for women is to have 20-25
grams of fiber a day.)
Fat = 31%
Carbs = 48%
Protein = 22%
Calcium = 872 mg (Women between 19 and 50 years need approximately
1,000 mg a day, 51+ need 1,200 mg a day.)
Iron = 11.5 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg.)
With low calorie diets, iron often comes up short for younger women and calcium can be short for women of all ages particularly older women. Today’s menu is a little short on iron for women 19 to 50 years of age and on calcium for women of all ages. Today might be a good day for a supplement.
1300, 1400, or 1500 Calorie Diet Menu
Modify the 1200 Calorie Diet Menu to fit your needs.
Are you 19 to 50 years of age (pre-menopause)? Today would be a good day for an iron supplement.
Are you over 50? You might add another one cup serving of
nonfat milk for extra calcium (80 calories, 223 mg calcium). An additional serving of yogurt is another good choice for getting extra calcium (see Yogurt for a Healthy Low Calorie Diet ) for some ideas on which yogurt to buy.
Other than these tips you can choose what you like for the additional 100-300 calories. Today is a great day to eat up whatever leftovers you might have or have a second serving at one or more meals.
Good luck with your diet! If you are feeling adventuresome you may want to consider planning your own 7 day diet menu. I share tips on how to go about creating a nutritionally well balanced plan in my article post Planning a 7 Day Diet Menu .
The complete menu for the week:
7 Day Diet Sample Menu for 1200 Calories (Or More)
For tips on how to increase your chances for success on low calorie diets I encourage you to read some of my previous articles and diet tips:
1200 Calorie Diet (LOTS of tips and resources for success on a 1200 Calorie Diet)
1200 Calorie Diet Plan (Nutritionally balanced diet plan for 1200 calories with sample menus)
1500 Calorie Diet Plan (Nutritionally balanced diet plan for 1500 calories with sample menus)
Till next time watch those calories and eat healthy food to look great and feel great!
